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Eat clean (no processed or pre-cooked)
Go 600 k/cal above maintenance
Aim to increase 1lbs/month
Cutting:
Set your maintenance & drop it by 500 k/cal
1g protein x lbs (body weight)
It’s ok to sleep hungry
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Fat?
Cut —-> bulk
Abs?
Get lean - muscles show with less body fat % - 15-20% fat is good enough don’t go overboard
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It’s recommended to go to bed and wake up at the same time every day to set your circadian rhythm.
take vitamins,
sleep well 9 hrs - try a 5-10 minute meditation - stop scrolling about 1 hour before bedtime
swim,
protein intake
don't eat for 12 hrs after dinner
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